Tue., 8/06/13, calves and back

Today was a pretty typical back workout for me: fairly low volume, high intensity, a killer pump. For the calves it was all high rep and I didn't do as much as normal because they're sore from Saturday:

seated calf: 45-20; 90-30; 140-20
smith machine calf: 90-30; 180-25; 230-16

back extensions: 20,20,20
  super-set with kneeling rope crunch: 130-30,20; knee-up: 40,30

row: 45-13; 95-10; 135-10; 185-10; 225-10; 275-5 + 1 drop-set
free motion pull-down: 140-10; 170-10; 200-6
seated row: 150-20 + wide pull-ups